MetCon: “Body Check” Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie Row Complete all 8 intervals before progressing to next station Score = Total reps/calories  

  Strength: Deadlift Build to a Heavy Set of 3 20Mins MetCon: “Optimus Prime” AMRAP 7: Wallballs* (20/14#) *EMOM: 5 Deadlifts (225/155)  

  One Class in the morning @ 7:30am Partner WOD: 1775 AMRAP in 60minutes of: 17 Power Cleans 135/95# 75 Air Squats Unload the barbell and carry it 200 meters away. Return to

* The Fourth we will only be having one class at 7:30am. Get your workout in early, then go have fun with the rest of the day with family and friends!* Skill: EMOM

* The Fourth we will only be having one class at 7:30am. Get your workout in early, then go have fun with the rest of the day with family and friends!* Strength: Front

Summer Throw Down Team Comp WOD 5 Team Tara AVG: 9:27 Team Kendall AVG: 10:27 Team Tara WINS!!!   Midline (Anterior): Tabata: Hollow Hold   Metcon: AMRAP 15: 30 Calorie Bike/Row 20 DB

  Metcon: “Hang Tough” AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14#) 27 Calorie Row Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14#) 21 Calorie Row Rest

  Summer throw down WOD 4 Strength Team Tara AVG: 274 Team Kendall AVG; 289 Team Kendall Winds!   MetCon: “Harley Love” 6 Rounds: 13 Thrusters (95/65) 14 Pull-ups SC: 75/55 Fit: 65/45

Summer Throw Down WOD 5 1-2-3-4-5-6-7-8-9-10 Power  Cleans 135/95 Bar Facing Burpees SC: 115/80 Fit: 95/65 Strength: Back Squat 60%/2 70%/2 75%/2 80%/2 (85%/2)2 Every 2 mins

Summer Throw Down WOD 3 Team Tara Avg: 94 Team Kendall Avg:94.1 Team Kendall Win!   Strength: Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2)2   Metcon: “Jackie” 1,000m Row 50 thrusters (45/35#) 30